Vitamin B12 (cobalamin) is the focus for this Vitamin Rich post (the previous post on Vitamin B9 is here).

Vitamin B12 is necessary for the formation of healthy blood cells, for normal cell division and or the normal structure and function of nerves. Along with B6, B12 is a major contributing factor to the promotion of the body’s metabolism of folic acid and is important for fat and carbohydrate metabolism. In addition, foods rich in vitamin B12 also contain vital nutrients that play a range of important roles in countless activities, including cellular repair, digestion, the immune system and the production of energy.

Dietary deficiency is rare, although it is sometimes seen in vegans who obtain virtually no vitamin B12 in their diet unless it is supplemented. Deficiency is also caused by a lack of intrinsic factor - the substance needed for the absorption of vitamin B12. This leads to a type of pernicious anaemia in which red cells are enlarged (megaloblastic), and to neurological damage. When deficiency does occur it is more likely to be due to a failure to absorb B12 from the intestine than a dietary deficiency.

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12. Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilised to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12 and it’s analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.

Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.

The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12, therefore, with regards to strict vegetarians or vegans, B12 supplements need to be considered.

Foods Rich in Vitamin B12

Cheese
Milk
Poultry
Red meat
Yeast extract (e.g. marmite)
Yogurt.
Eggs

Vita-Rich Recipe 11

Lamb Steaks with Redcurrant Glaze

Serves 4

Ingredients
4 large fresh rosemary sprigs (finely chopped, tips reserved for garnish)
4 lamb leg steaks (or 8-12 lamb chops)
75ml redcurrant jelly
30ml raspberry or red wine vinegar
Salt & Pepper

Rub the chopped rosemary, salt and pepper all over the lamb. Preheat the grill.

Heat the redcurrant jelly in a small pan with 30ml of water and a little seasoning. Stir in the vinegar.

Place the lamb steaks on a foil-lined grill rack and brush with a little of the redcurrant glaze.

Grill the lamb for about 5 minutes on each side (maybe longer for chops depending on thickness), until deep golden, brushing frequently with more redcurrant glaze.

Transfer the lamb to warmed plates.

Tip any juices from the foil into the remaining glaze and heat through gently.

Pour the glaze over the lamb and serve, garnished with the reserved rosemary sprigs.

Serve with boiled new potatoes and a green vegetable.

A nice quick dish and a great way to take advantage of British lamb when it’s season.

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